{"id":22924,"date":"2024-02-29T20:43:18","date_gmt":"2024-02-29T20:43:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=22924"},"modified":"2024-02-29T20:43:23","modified_gmt":"2024-02-29T20:43:23","slug":"brandon-curry-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/brandon-curry-workout-plan-with-pdf","title":{"rendered":"8-Week Brandon Curry Workout Plan to Get Huge (with PDF)"},"content":{"rendered":"\n<p>In a series of bodybuilder workout routines, I&#8217;ve added another training program of a popular, respected, and 2019 Mr Olympia winner, Brandon Curry, in this article.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/brandon__curry\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/brandon__curry\/\" rel=\"noreferrer noopener\"><strong>Brandon Curry (41)<\/strong><\/a> is known for his jacked, proportional, and massive physique. He started his professional bodybuilding journey by winning the Supernatural Bodybuilding trophy in 2003, and since then, he has won various titles, including the prestigious <a href=\"https:\/\/en.wikipedia.org\/wiki\/2019_Mr._Olympia\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/2019_Mr._Olympia\" rel=\"noreferrer noopener\"><strong>Mr Olympia in 2019<\/strong><\/a> and the Arnold Classic in 2019 and 2023.<\/p>\n\n\n\n<p>Brandon Curry&#8217;s exact workout routines are hardly available on the web. However, I&#8217;ve designed a custom plan based on his training videos, which are available on YouTube.<\/p>\n\n\n\n<p>I&#8217;ve crafted an 8-week program that will help you build strength, size, and muscularity over time.<\/p>\n\n\n\n<p>If you&#8217;re one of his fans and want to emulate his workouts, this workout program can be helpful.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8-Week Brandon Curry Workout Plan to Smoke Your Gains<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Week 1 to 4<\/td><td>Body Part Split<\/td><\/tr><tr><td>Week 5 to 8 <\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-day-upper-lower-split-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15820\" rel=\"noreferrer noopener\"><strong>Upper Lower Split<\/strong><\/a><\/td><\/tr><tr><td>Program Goal<\/td><td>Bodybuilding<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate<\/td><\/tr><tr><td>Duration Per Session<\/td><td>75-120 Minutes<\/td><\/tr><tr><td>Frequency<\/td><td>4-5 Days per Week<\/td><\/tr><tr><td>Targe Gender<\/td><td>Male<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-40 Years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-6623849e353aa392010fca7872300eff\">Week 1 to 4 &#8211; Body Part Split<\/h3>\n\n\n\n<p>This body-part split routine involves performing one large and one small muscle together, for example, chest and biceps on Monday and Thigh and Calves on Thursday.<\/p>\n\n\n\n<p>It will be a <a href=\"https:\/\/thefitnessphantom.com\/4-day-push-pull-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"5102\" rel=\"noreferrer noopener\"><strong>four-day split<\/strong><\/a> (two days workout, one day off, two days training, then two days off). This schedule allows you decent recovery time between workouts so you can train each muscle effectively.<\/p>\n\n\n\n<p><strong>Here&#8217;s the Brandon Curry Training Split for the first four weeks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest and Biceps<\/li>\n\n\n\n<li>Tuesday &#8211; Lats and Traps<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Thigh and Calves<\/li>\n\n\n\n<li>Friday &#8211;  Shoulder and Triceps<\/li>\n\n\n\n<li>Saturday &#8211; OFF<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-12bf8908ff117de743c53b68fc17b27f\"><strong>Monday &#8211; Chest and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Chest and Bicep training at Oxygen Gym\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/_HpQB2zwi8w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Bench Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Flat Dumbbell Chest Fly<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Decline Barbell Bench Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Incline Machine Chest Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Straight Bar Cable Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>Preacher Machine Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>D-Handles Cable Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>One-arm Nautilus Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-05df296bad7285be9eb086bc544c2c01\"><strong>Tuesday &#8211; Lats and Traps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Back Day at Oxygen Gym 3 weeks out Arnold 2019\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/bESslpP1YLg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>High Machine Seated Row<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Chest Supported Barbell Row<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=664VPfta8bA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=664VPfta8bA\" rel=\"noreferrer noopener\"><strong>Kroc Row<\/strong><\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Seated Machine Low Row<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-0cc593926de3577fa08a3aafb30990fa\"><strong>Thursday &#8211; Thigh and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"8-11-19 Leg session\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/WhhSJ03XIDA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Seated Machine Hip Adduction<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Leg Press<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Lying Leg Press<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Front Squat<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Unilateral Side Leg Press<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Standing Single Leg Curl<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-b24533c34bf4487c7b704ffac4790867\"><strong>Friday &#8211;  Shoulder and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Brandon Curry Shoulder Session at Oxygen Gym\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/7cnPhilqkY8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Brandon shared some of his best moves for <a href=\"https:\/\/youtu.be\/dDTmGqczjMw\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/dDTmGqczjMw\" rel=\"noreferrer noopener\"><strong>training three-headed arm muscles<\/strong><\/a> in a video.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Behind The Neck Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Seated Dumbbell Overhead Press<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Incline Chest-Supported Machine Lateral Raises<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Reverse Pec Deck Flies<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Lateral Raises<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Bar Dip<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Triceps Extension<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-b65c22d38aa5b2b579129fe18406a182\">Week 5 to 8 &#8211; Upper Lower Split<\/h3>\n\n\n\n<p>By looking at Brandon Curry&#8217;s training style, I&#8217;ve split his workouts into a five-day schedule. It will be similar to the first four weeks&#8217; routine but with one change.<\/p>\n\n\n\n<p>During the fifth to eighth weeks, you&#8217;ll train your legs in two sessions, one for quads and the other for hams and calves.<\/p>\n\n\n\n<p>It will help you <a href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15494\" rel=\"noreferrer noopener\"><strong>train your legs more effectively<\/strong><\/a> and bring out the mass and definition.<\/p>\n\n\n\n<p>Below is the Brandon Curry&#8217;s training schedule and exercises for the last four weeks.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Chest and Biceps<\/li>\n\n\n\n<li>Tuesday &#8211; Quadriceps<\/li>\n\n\n\n<li>Wednesday &#8211; Back<\/li>\n\n\n\n<li>Thursday &#8211; OFF<\/li>\n\n\n\n<li>Friday &#8211; Hamstrings and Calves<\/li>\n\n\n\n<li>Saturday &#8211; Shoulder Split<\/li>\n\n\n\n<li>Sunday -OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-12bf8908ff117de743c53b68fc17b27f\"><strong>Monday &#8211; Chest and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Chest &amp; biceps leading into Arnold Classic at Oxygen Gym 02\/14\/19\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/o17TbEZfCkg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Bench Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Flat Dumbbell Chest Fly<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Seated Machine Chest Press<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Cable Chest Fly<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Fly (Back-Supported)<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>EZ Bar Cable Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>Preacher Machine Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td>One-arm Nautilus Curl<\/td><td>2-3<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" rel=\"noreferrer noopener\"><strong>Incline Dumbbell Curl<\/strong><\/a><\/td><td>2-3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-d764f0e117e9b6ef8bda1a6f0288c454\"><strong>Tuesday &#8211; Quadriceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"IFBB Pro Brandon Curry Trains Quads 4 Weeks Out from the 2014 Arnold Classic\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/bIn-O38-e6s?list=PL4B2Tfb53V5Pm9clbaBLkEGxzet_42uwq\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Barbell Walking Lunges<\/td><td>4<\/td><td>8-12\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#6_One-leg_Leg_Press\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#6_One-leg_Leg_Press\" rel=\"noreferrer noopener\"><strong>Unilateral Leg Press<\/strong><\/a><\/td><td>4<\/td><td>10-12\/leg<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-b81f23bdff935a558bfde20f95a8f422\"><strong>Wednesday &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Back Superset Extravaganza 02\/16\/19\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/59g7GqqChY8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Wide-arm Front Lat Pulldown<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip Lat Pull-down<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Chest Supported T-Bar Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Landmine Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Close Grip Cable Row<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Dorian Deadlifts<\/td><td>2-3<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-04a5e9eddf00b1ddeb9682564ce69ea5\"><strong>Friday &#8211; Hamstrings and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"IFBB Pro Brandon Curry Trains Hamstrings and Calves 4 Weeks Out from the 2014 Arnold Classic\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/yi0FJzFXh-g?list=PL4B2Tfb53V5Pm9clbaBLkEGxzet_42uwq\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Single-leg Standing Leg Curl<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Barbell Romanian Deadlift<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Lower Back Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-7ad3d2993a3ef624ed2dfb7e17a808f9\"><strong>Saturday &#8211; Shoulder and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Quick Shoulder Session at Oxygen Gym 02\/17\/19\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/yTmuO943O9A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Dumbbell Overhead Press<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Smith Machine Behind The Neck Press<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>High Cable Reverse Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Back-Supported Seated Lateral DB Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Press Down<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Kickbacks\/Single-arm Overhead Extension<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Brandon Curry Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e20964b9-bd90-4d48-9b75-c70e3cb4ac52\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Brandon-Curry-Training-Program-for-Muscle-Gain.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Brandon Curry Training Program for Muscle Gain<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Brandon-Curry-Training-Program-for-Muscle-Gain.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e20964b9-bd90-4d48-9b75-c70e3cb4ac52\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>In a series of bodybuilder workout routines, I&#8217;ve added another training program of a popular, respected, and 2019 Mr Olympia winner, Brandon Curry, in this article. Brandon Curry (41) is known for his jacked, proportional, and massive physique. He started his professional bodybuilding journey by winning the Supernatural Bodybuilding trophy in 2003, and since then, &#8230; <a title=\"8-Week Brandon Curry Workout Plan to Get Huge (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/brandon-curry-workout-plan-with-pdf\" aria-label=\"Read more about 8-Week Brandon Curry Workout Plan to Get Huge (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[515,374,381],"class_list":["post-22924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-mr-olympia","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=22924"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22924\/revisions"}],"predecessor-version":[{"id":23081,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22924\/revisions\/23081"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23079"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=22924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=22924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=22924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}